Sleep debt

[AngelFuree]

I can't help it. Anyone have ideas?
Weekend nights don't help it either.
I've been finding myself exhausted lately. I cannot go to sleep before 3AM anymore (on weekdays). It's true that college isn't the best environment for resting, lol...but.....I can't discipline myself enough to sleep earlier. It's affecting my memory, social interaction (I end up too tired, uninterested to talk, mood, etc...). [/random thought]

[EineBeBoP]

When I get dramatically off my sleep schedule, ill stay up 24 hours, and usually pass out around 9pm the next night.

Just be very careful. Dont go driving or talking to important people such as girlfriends while your in this sleep deprived state

[My Flight Surgeon]

If you are staying up until 3, start to gradually move bed time back by 20 minutes every 2-3 days until it is closer to where you want to go to bed. Do not drink alcohol or consume caffeine after 1800 hrs. Use the bed for sleep (and SEX) only - do not read in bed or watch TV. Get up at the same time every morning.

[MQAAord]

Two tricks that work for getting newborns accumstomed to 'day' and 'night' work well for people of any age.

-Develop a 'bedtime' routine, about 1/2 hour or so before bedtime, create a calm atmosphere. Turn the lights down, turn off the computer & the TV and/or any other bright/loud stimulous. Read a book or magazine, have a warm bath, the important thing is to keep it low key and calm.
-Keep nighttime, NIGHTTIME! If you're up in the night, keep the lights off or low, keep the TV off, keep everything dark and quiet, even if you are awake and can't sleep. (This worked wonders with my kids as newborns, it taught them that if they were up in the night, it was very boring.)

[Swen]

A psychology professor I had said that if you don't fall asleep in 15 minutes, get out of bed and do something boring. Such options as read a POH or government publications, clean cat box, do dishes, fold clothes, scrub toilet, dust, FARs, organize dresser, clean room, etc.

[MQAAord]

I think housework is boring, but it isn't condusive to creating a feeling of sleepyness! I would suggest something less physical like reading. I used to read my contract when I couldn't sleep. I would rarely get past the 'definitions' section!

[Kristie]

believe it or not, i used to take a textbook with me to bed.. after trying to read it for 10 minutes or so, the eyes get droopy and out you go!

[I_WANNA_BE_ATP]

Originally Posted by Kristie

believe it or not, i used to take a textbook with me to bed.. after trying to read it for 10 minutes or so, the eyes get droopy and out you go!

I think I have some nursing textbooks you can have to help you fall asleep. Or take a copy of the FAR's with you to bed. They always put me to sleep!!

One thing I didn't see, was don't take a nap!! If you must take a nap, do it before 3pm and make it only 15 - 20 minutes!!! If I nap after 3, I can't get to sleep.

[AngelFuree]

Thanks guys, I'll try some of those suggestions!

Iwannabeatp, I almost never take naps in the daytime. If I do, they're between early morning classes but that's about it. I just can't do it in the afternoon. Yeah, I agree w/ you.

[Stapp0770]

Im a night owl myself, what i do is take like 2 exedrine Pm's an hour before i wann go to bed, lay down and boom im out. may not be the healthiest but it works

Tommy

[My Flight Surgeon]

CAUTION: Most PM products contain Benadryl (diphenhydramine) which is sedating and has a hangover effect especially at higher doses.

[Stapp0770]

I think i know what your talking about, is there any "pill" lol that will help you sleep or just flat knock you out??

[My Flight Surgeon]

Sonata but you should not fly for the next 24 hours. They are all habit forming if used for more than 2 weeks. The proper way to use these drugs is on an occasional basis.

[AngelFuree]

Originally Posted by My Flight Surgeon

CAUTION: Most PM products contain Benadryl (diphenhydramine) which is sedating and has a hangover effect especially at higher doses.

I have generic 25mg Doxylamine Succinate tablets which I use on long flights (as passenger) which work excellent, but I avoid using them frequently since they do cause that hangover effect. They work great, but I'm very sensitive to the drug and most definitely experience the hangover effect upon waking up. Any opinions on it?

[Aeroman]

One thing that worked for me was my foam mattress pad. Get one at least a couple inches thick and it will make a world of difference. I used to be the same way, but discovered the real problem was quality of sleep.

[Vertical_Hitchhiker]

Originally Posted by My Flight Surgeon

If you are staying up until 3, start to gradually move bed time back by 20 minutes every 2-3 days until it is closer to where you want to go to bed. Do not drink alcohol or consume caffeine after 1800 hrs. Use the bed for sleep (and SEX) only - do not read in bed or watch TV. Get up at the same time every morning.

I sleep better in motels/hotels/hostels than at home 2 nights away from home and I wake up at daylight no matter what time zone I am in. When I return home I seem to slowly sleep longer and longer and lay in bed at night for hours weird!

[wildfreightess]

Try watching anything marketed by Jon and Martha King. That always does the trick for me.

[JaceTheAce]

Originally Posted by My Flight Surgeon

If you are staying up until 3, start to gradually move bed time back by 20 minutes every 2-3 days until it is closer to where you want to go to bed. Do not drink alcohol or consume caffeine after 1800 hrs. Use the bed for sleep (and SEX) only - do not read in bed or watch TV. Get up at the same time every morning.

Doc, I find that having one glass of red wine works well to make me fall asleep faster. Why wouldn't alcohol consumption at a low-moderate rate be good for sleeping? It's recommended to consume 1 glass of red wine per day anyway (for health and heart reasons). Millions healthy of French, Italians, and Spaniards can't be wrong

[rausda27]

Originally Posted by JaceTheAce

Doc, I find that having one glass of red wine works well to make me fall asleep faster. Why wouldn't alcohol consumption at a low-moderate rate be good for sleeping? It's recommended to consume 1 glass of red wine per day anyway (for health and heart reasons). Millions healthy of French, Italians, and Spaniards can't be wrong

I believe it has something to do with the way it disrupts the REM cycle. (plus it makes you go to the bathroom more often)

[My Flight Surgeon]

rausda27 is correct

[mojo6911]

I hear you. I work graveyard shift from 10pm to 6am Fridays and Saturdays, to help supplement my flight instruction income. I work full time during the week instructing, and on the weekends that I work late, I go in at noon, so I only get about 4-5 hours of sleep if I am lucky on these two days.